| 全馬 | 03:27:20 | 04:54/km | 第15馬官方成績 | 日期 | 2023-12-17 | 成績 | 03:27:20 | 總名次 | 2187 / 8118 | 分組名次 | 364 / 1615 | 平均速度 | 04:54/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:26'39" (+03'09") | 00:51'01" (+03'22") | | 00:24'22" (+00'52") | | 00:23'41" (+00'11") | 00:47'39" | | 00:23'58" (+00'28") | | 00:24'32" (+01'02") | 00:48'28" (+00'49") | | 00:23'56" (+00'26") | | 00:23'30" | 00:48'18" (+00'39") | | 00:24'48" (+01'18") | |
日期: 2023-12-17 06:34 - 總爬升: 467 m - 平均心率: 152 - 卡路里: 2627 Cal - 平均步頻: 174 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 1 | | 05'53" (+01'23") | 1000 / 1000 | 2 | | 05'19" (+00'49") | 1000 / 2000 | 3 | | 05'14" (+00'44") | 1000 / 3000 | 4 | | 04'57" (+00'27") | 1000 / 4000 | 5 | | 05'13" (+00'43") | 1000 / 5000 |
6 | | 04'57" (+00'27") | 1000 / 6000 | 7 | | 04'54" (+00'24") | 1000 / 7000 | 8 | | 04'48" (+00'18") | 1000 / 8000 | 9 | | 04'49" (+00'19") | 1000 / 9000 | 10 | | 04'51" (+00'21") | 1000 / 10000 | 11 | | 04'44" (+00'14") | 1000 / 11000 | 12 | | 04'45" (+00'15") | 1000 / 12000 | 13 | | 04'45" (+00'15") | 1000 / 13000 | 14 | | 04'46" (+00'16") | 1000 / 14000 | 15 | | 04'39" (+00'09") | 1000 / 15000 | 16 | | 04'56" (+00'26") | 1000 / 16000 | 17 | | 04'39" (+00'09") | 1000 / 17000 | 18 | | 04'47" (+00'17") | 1000 / 18000 | 19 | | 04'45" (+00'15") | 1000 / 19000 | 20 | | 04'48" (+00'18") | 1000 / 20000 | 21 | | 05'01" (+00'31") | 1000 / 21000 | 22 | | 04'52" (+00'22") | 1000 / 22000 | 23 | | 05'00" (+00'30") | 1000 / 23000 | 24 | | 04'49" (+00'19") | 1000 / 24000 | 25 | | 04'47" (+00'17") | 1000 / 25000 | 26 | | 04'57" (+00'27") | 1000 / 26000 | 27 | | 04'41" (+00'11") | 1000 / 27000 | 28 | | 04'45" (+00'15") | 1000 / 28000 | 29 | | 04'41" (+00'11") | 1000 / 29000 | 30 | | 04'50" (+00'20") | 1000 / 30000 | 31 | | 04'31" (+00'01") | 1000 / 31000 | 32 | | 04'30" | 1000 / 32000 | 33 | | 04'46" (+00'16") | 1000 / 33000 | 34 | | 04'45" (+00'15") | 1000 / 34000 | 35 | | 04'55" (+00'25") | 1000 / 35000 | 36 | | 05'00" (+00'30") | 1000 / 36000 | 37 | | 04'55" (+00'25") | 1000 / 37000 | 38 | | 04'56" (+00'26") | 1000 / 38000 | 39 | | 05'00" (+00'30") | 1000 / 39000 | 40 | | 04'54" (+00'24") | 1000 / 40000 | 41 | | 04'56" (+00'26") | 1000 / 41000 | 42 | | 04'46" (+00'16") | 1000 / 42000 | 43 | | 04'35" (+00'05") | 500 / 42500 |
2023台北馬拉松(327)無牆體驗
*賽事紀錄:
前晚2030就寢,一早0330起床,睡眠狀況還可以,半夢半醒了幾次,0400出門前早餐(三角飯糰、柿餅、拿鐵咖啡、香蕉、麵包),0430學校廁所刷牙,0505捷運0526抵會場寄物,之後躲進市政府取暖休息,0600穿雨衣暖身跑,今年忘記登記免抽報名,結果被分到C區,鳴槍後走到起跑線已經過了四分多鐘😅,C區配速慢,但人多也快不了,就這樣一路閃閃躲躲虛耗了些體力,過了中山橋之後人潮終於散開,開始慢慢超車,15k的仙草冰如願吃到。上高架一樣找人擋風跑,今年進河濱30k,體能還在(咦),35k竟然沒撞牆,38k後覺得一公里要跑好久,40k後竟然還可以加速,就一路加速衝回終點,應該是目前唯一沒撞牆的馬拉松吧,跑起來真過癮~前半馬塞車(104')後半馬(103'),出現了傳說中的Negative Split~🤣🤣🤣 應該是跑得最有成就感的一次馬拉松~
*賽前評估(12/4):
目前應該會抓每公里配4'50",可能有機會達成,預估完賽時間323-327之間(半馬大約142-143之間),隨時關注呼吸保持最佳狀態,鬆跟緊需要高關注與技巧去維持,時時調整為放鬆狀態,預防35k後抽筋感的產生。今年度補給列為重點,三條Gel(每7k補半包至一大口),鹽錠每5k一顆(15k起每5k都有),每2.5k站的水與運動飲料、15k吃仙草冰、20k吃香蕉、25k番茄、30k香蕉、35k梅乾,希望35k後抽筋可以乖乖。
*訓練檢討分析:
今年受到去年傷勢影響,原本以為很難再跑馬拉松了,九月份看完復健科之後,傷勢竟然慢慢好轉(目前已完全康復),十月份開始正式訓練,課表與過往不同是強度減低,疲勞監測為主,身體無法及時恢復則立即調整課表,11月份課表改以長距離訓練為主,週末長距離都可以跑到30k附近,雖然都跑不快但很熟悉長距離的體感,12月減量(但強度不減)後,賽前一天身體可以恢復到新鮮肌肉的狀態上場(過往大概都只能恢復到九成)。最後是補給策略的調整,及當天前半馬的塞車狀況,創造了全新馬拉松的體驗,馬拉松是沒有牆的~~ 賽後評分: 經典賽事~終於體驗了一次無牆馬拉松~ 給 5 星  心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 124~150 | 65~79% | 2:M馬拉松配速區 | 150~169 | 79~89% | 3:T乳酸耐力區 | 169~175 | 89~92% | 4:A無氧耐力區 | 175~186 | 92~97.5% | 5:I最大耗氧區 | 186~191 | 97.5~100% | 最大心率為191 點此去設定最大心率 |
12月累積里程 : 236.45 km  Nike Zoom Fly 5 累積 : 1441.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'53" | 00:05'53" | 2 | 05'20" | 00:11'13" | 3 | 05'15" | 00:16'28" | 4 | 04'57" | 00:21'25" | 5 | 05'14" | 00:26'39" | 6 | 04'57" | 00:31'36" | 7 | 04'55" | 00:36'31" | 8 | 04'49" | 00:41'20" | 9 | 04'49" | 00:46'09" | 10 | 04'52" | 00:51'01" | 11 | 04'44" | 00:55'45" | 12 | 04'46" | 01:00'31" | 13 | 04'45" | 01:05'16" | 14 | 04'47" | 01:10'03" | 15 | 04'39" | 01:14'42" | 16 | 04'57" | 01:19'39" | 17 | 04'39" | 01:24'18" | 18 | 04'47" | 01:29'05" | 19 | 04'46" | 01:33'51" | 20 | 04'49" | 01:38'40" | 21 | 05'01" | 01:43'41" | 22 | 04'53" | 01:48'34" | 23 | 05'01" | 01:53'35" | 24 | 04'50" | 01:58'25" | 25 | 04'47" | 02:03'12" | 26 | 04'58" | 02:08'10" | 27 | 04'41" | 02:12'51" | 28 | 04'45" | 02:17'36" | 29 | 04'41" | 02:22'17" | 30 | 04'51" | 02:27'08" | 31 | 04'31" | 02:31'39" | 32 | 04'30" | 02:36'09" | 33 | 04'47" | 02:40'56" | 34 | 04'46" | 02:45'42" | 35 | 04'56" | 02:50'38" | 36 | 05'00" | 02:55'38" | 37 | 04'56" | 03:00'34" | 38 | 04'57" | 03:05'31" | 39 | 05'00" | 03:10'31" | 40 | 04'55" | 03:15'26" | 41 | 04'56" | 03:20'22" | 42 | 04'47" | 03:25'09" | 42.5 | 04'33" | 03:27'26" |
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